Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that feels comfortable for you.
Take a nice,
Filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
Where on your body do you feel warm?
Where on your body do you feel cool?
In this mindful minute,
We will pay attention to the temperature of our bodies in order to relax our minds.
You do not need to touch your body to feel its temperature.
Just focus your attention on your body and notice and feel with your mind and heart.
First,
Check in with your whole body.
How would you describe your temperature overall?
Do you feel hot,
Warm,
Or just right?
Notice how your body feels.
Let's get more specific.
Focus on your chest area.
Does this area feel warm or cool?
Notice how this feels.
Bring your attention to your legs.
Do your legs feel warm or cool?
Are there parts that feel warmer than others?
Are there parts that feel cooler than the rest?
Focus now on your hands.
Do they feel warm or cool?
Does the inside or the outside of your hands feel warmer?
Pay very close attention to feel the difference.
Which side of your hands is warmer and which is cooler?
Now try to put your entire focus on your nose.
Does your nose feel warm or cool?
Notice your lips.
As you breathe,
Do your lips feel warm or do they feel cool?
Can you feel the cool tickle of your breath on your lips?
Take a few deep breaths and try to notice if you can feel your breath on your lips.
Now imagine your mind was a scanning machine that scans your body from your head to your toes.
Focus really hard now and try to describe which parts of your body feel warmest.
Scan your whole body again and try to feel which parts of your body feel the coolest.
Imagine yourself somewhere beautiful,
Somewhere you feel safe,
Happy and warm.
Warm yourself with the sun's rays and enjoy the rest of your mindful minute.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers,
Wiggle your toes,
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find all that's good in your day.
